My 100 Workout (fast and effective full body workout!)

It seems like it’s been forever since I’ve been on my computer, but it was just 3 days.  A technology vacation was so nice this weekend.  Definitely necessary to try and get caught up on all my reading.  I can’t believe I’m already a few days behind.   

Do you ever take a break from technology?

My 100 Workout

I saw this link to a workout called The 100 Workout.  It’s pretty basic exercises and a super fun concept, but I wanted to make my own 100 workout.

The original 100 workout only includes 4 different exercises (jumping jacks, squats, crunches and leg lifts) plus 10 minutes of running at the end.  I wanted a workout with the same concept, but one that would work every muscle group in my body.

This one sure did it.

I made this a challenge at work for everyone to time themselves and then we will each compare our results when we do it again in another month.

I’ll find out today if they did it!

The only thing you need is a set of dumbbells for this workout.  I used a pair of 7.5lb dumbbells, but experiment to see what weight works for you.

Oh yeah, and a watch.  Make sure to time yourself!  Can you beat my time?  I finished in 14:23 and actually got sweaty too which was awesome.  A quick and effective workout for when you’re short on time.

My 100 Workout

Go from one exercise to the next with as little rest as possible.  Maintain proper form the entire time.  If that means you need to take a break, then do so and get right back in when you can.

Warm up for 5 minutes before starting the workout – march in place, skipping, mini jacks, arm circles, swimmers, etc.

The workout

• 100 jumping jacks
• 90 step ups <—click to see how-to (45 on each leg)
• 80 bicycle crunches
• 70 squats
• 60 high knees
• 50 breast strokes <—click to see how-to (but keep feet down)
• 40 front raises
• 30 tricep dips
• 20 bicep curls
• 10 push ups

Cool down with an easy march in place – similar to the warm up but without the skipping + jacks.  Make sure to lightly stretch once you are cooled down.

Notes

• Add the dumbbells during the squats for more of a challenge
• One rep equals both the right and left leg during the crunches and high knees
• During the front raises if your dumbbell gets too heavy switch to both hands holding 1 dumbbell as your raise the weight to shoulder height
• The tricep dips will be more challenging if you straighten your legs
• Challenge yourself during the push ups with your legs on a ball or chair

How long will this take you?  I’d love to hear!

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